Reason I should work out today

Its utmost crucial to establish right mentality and attitude towards exercise for weight loss. Why I focus on exercise instead of food ? Throughout my weight lose journey of 5 months, I realized the exercise workout has help me a lot in losing weight, instead of control the food intake. However, I do keep the right mindset on the food I consume as well. Throughout this process, it helps me feel great about what myself when seeing the weight loss naturally, and feel content when I could keep it doing as at today.

If compare with my previous experience, I felt struggle when I feel I should go exercise but my body don't really want to do it. What I do differently is I commit to myself that I will go to workout/ exercise no matter how I feel / how my body feel..I will keep going, and continue as part of my daily routine. 
Of course, by identify the reason why you want to exercise can keep you motivated. Identify the most important reason why you keep it going . 

For me, exercise can help me improve mental health - like combat depression and lift my mood. Everyday we're facing lots of challenges, problems and pressure along the way in our daily / work life. If we do not handle it carefully, it might turn out become stress for us. Thus,  exercise is a stress relief. Intense exercise increases the release of those chemicals (endorphins, adrenaline, serotonin and dopamine) in my body. Of course, exercise make you feel good or confident about yourself, weight loss, accelerate blood circulation, and so on. Identify one or two make the most impact to you, and hold unto it. There are 100 reasons you should work out today..
http://www.sparkpeople.com/blog/blog.asp?post=100_reasons_you_should_work_out_today

Make a list of places that you would like to go for exercise instead of stick to one place. This will make your weight loss journey excited, refresh, and fun. Why I say so? last night was raining after work, and in my mind has auto prompted out few places that I could go to continue my workout even its raining day. Finally, I go to botanical garden for the workout, and the view during raining day amazingly refresh. WoW~ the scene was beautiful, filled with tress, flowers, monkeys ... It really touched me when I've spotted the monkey's mummy or daddy carried the baby monkey travel from one place to another. Love never limited to human being, and God is Love whose every nature is Love. The living creation of God filled with love and passion. Yeah..Let's keep believing and keep going on this journey as part of my life.

Oh ~ How to make Kimchi at home

One of my most happy moment was I'm so enjoyed making my own Kimchi. This ingredient was shared by my most close friends ~ I called her Vil. She is a food lover, enjoyed cooking , and of course she was creative to share her modification Kimchi recipe with me. The recipe has putting lots of effort to produce the most nearer taste of Kimchi we used to eat at Daorae Korean BBQ Restaurants. 

I must said this was my third or forth times in making the Kimchi,and this time I was totally satisfied with the taste and outlook ( in term of coloring ) of Kimchi I made. :) :)

Well ~ it pretty simple for me to prepare the ingredient and I can easily got all i needed from hypermarket. The cost was so much cheaper compare to buy it! I was addicted to eat kimchi as side dishes in every daily meal. 

What you need : 

Ingredients

1 head napa cabbage

1 piece of green pear 

9-10 tablespoon of sea salt

Water (see Recipe Notes)

1 bulb of garlic (about 8-9 cloves)

1 teaspoon grated ginger 

2 teaspoon of curry powder

5 tablespoons of red pepper flakes 

3 tablespoons of fish sauce

4 scallions, trimmed and cut into 1-inch pieces

Small bowl of small dried fish 

Instructions

1. Cut the cabbage. Cut the cabbage lengthwise into quarters and remove the cores. Cut each quarter crosswise into 2-inch-wide strips. 

2. Salt the cabbage. Place the cabbage and salt in a large bowl. Using your hands (gloves optional), massage the salt into the cabbage until it starts to soften a bit, then add water to cover the cabbage. Put a plate on top and weigh it down with something heavy, like a jar or can of beans. Let stand for 12 hours. 

3. Rinse and drain the cabbage. Rinse the cabbage under cold water 3 times and drain in a colander for 15-20 minutes. Rinse and dry the bowl you used for salting, and set it aside to use in step 5. 

4. Make the paste. Meanwhile, combine the garlic, ginger, sugar, and fish sauce paste(or 5 tablespoons water) in a small bowl and blend all the ingredients become liquid sauce.

5. Mix thoroughly. Using your hands, gently work the paste into the vegetables until they are thoroughly coated. The gloves are optional here but highly recommended to protect your hands from stings, stains, and smells!

6. Pack the kimchi into the jar. Pack the kimchi into the jar, pressing down on it until the brine rises to cover the vegetables.

7. Let it ferment. Let the jar stand at room temperature for at least 48 hours. If you prefer sour taste, you may leave it more than 48 hours.

8. Check it daily and refrigerate when ready. Check the kimchi once a day, pressing down on the vegetables with a clean finger or spoon to keep them submerged under the brine. (This also releases gases produced during fermentation.) Taste a little at this point, too! When the kimchi tastes ripe enough for your liking, transfer the jar to the refrigerator. 

9. You may eat it right away, and I really enjoy to eat as side dishes and make my favorite Kimchi soup. 

Hiking Trip to Celuk Tokun Hill | Bukit Mertajam | Penang

I had a marvelous & fantastic time hike to Celuk Tokun Hill along with Penang Adventure Club ( PAC). Cheruk To'kun is located in eastern of Bukit Mertajam (BM)Province situated in the mainland side of Penang state, northern part of Malaysia. 

Bukit Tokun or Tokun Hill or Cherok To’kun hill (however you want to call this place) is really great, vibrant, happening and has an incredibly beautiful view right at the wooden platform. 

Early in the morning, we're gathered at Butterworth railway station, and going to Tokun hill by bus. Our group has total of 22 person. Around 9am, PAC captain Mr Wong started briefing and registered the member for this trip. PAC has partnered with Tokun Hiking Group to facilitate us. 

It took around 1 hours and 30 minutes hiked to the top of the Tokun Hill. ( Pic with power station ). The starting hiking trail was easy walk way. After 20 minutes hike, we have our first pit stop. The rest house was served with hot coffee and tea. Sister and I just enjoyed the scene and fresh air in the jungle.

For the next 30 minutes, the BM facilitator started leading us using hiking trail with more steep hike step go up all the way, and go down again. On the 2nd Pit Stop, our shirt was practically wet, but we still looking forward to have similar tough trail to challenged. At the second pit stop - Called 3 stones which these 3 stone was lined up and might has stop the landslide. We took another 40 minutes to reach the top of the hill. 

About 11.30am, we finally has reached the top and the view was astonished when we can see the Mengkuang Dam and clouds from wooden platform. We were up on a really beautiful mountain view. Praise to the Lord for this beautiful creation. Oh God, You're God of creator !!!

Bukit Jambul Hiking Journey

After loss for 2 kgs in 1st month, I've decided to take up hiking as alternate way to loss weight. Hiking not only help me to burn more calories than I'm going for simple walk, but I can enjoy the beauty of natural setting where I'm hike. 

Near my house has a small hill called Bukit Jambul hill, its about 5 minutes from my house, and is situated just opposite INTI College in Pennag, and near the Equatorial Hotel. 

I've incorporated hiking to Bukit Jambul hill in my daily exercise routine. I'll hike at least 2-3 times per week. The hill is not long, with normal speed, I will able reach the top within 20-30 mins to reach the top.

As time goes by, I've built up my stamina in hiking up to the top. I can reach the top within 15 mins, and it no longer enough for me, because I do not feel any stretch anymore. 

So, I will use another trail go down to the mid of the staircase and hike again to the top. With this I normally spend 15 mins go to the top, and 10 mins go down, and another 10 mins go up again. After reaching the top, I will spend 10-15 mins to do stretching to complete the hiking session. 

Throughout the hiking journey, my stamina in walking and hiking has increased, and Iam able to do long hike for more than 60 minutes. While hiking, I really enjoy the natural view along the way. Various kind of flower, tree, leaves, mushroom, ant, chameleon, scorpion or even snake become my companion. :)

Up to now, my weight has been reduced to 63.5kg from 74kg within 4 months period. When I look back, the weight loss journey never be an easy, but is not as hard as I thought. Life is not waiting for the storms to pass..it's learning to dance in the rain. The only disability in life is a bad attitude." - Scott Hamilton 

Worship Song | 勇敢走出去

勇敢走出去 歌詞

我並不完美也並不特別
而祢卻是為我捨棄生命的主
我時常軟弱也許會迷惑
但祢是道路真理和生命

主祢要往哪裡走我就跟祢走
領我走到世界盡頭
一生不再回頭
讓世界聽到我們敬拜我們的禱告
讓復興從我們開始將主愛帶到人群中

縱然有許多的問題 我也不放棄
祢大能賜給我勇氣 我會 勇敢走出去


摘錄至：讚美之泉《最珍貴的角落》

This is my new favorite song. It's true that I am not perfect nor am I special, but the Lord gave His life for me. Today, I come before the Lord to once again commit myself to following Him. If it were up to me, I would not hesitate nor would I have any regrets about following Him. But, sometimes I really hate how weak I am. I know what I should do, but I do not have the strength to do so. I need the Lord to keep me on track with this commitment! I'm a work in progress and everyday I will see my growth in Him (albeit baby steps).

Breakthrough Living 2013

God is Good, all the time.

In my prayer, God told me that I'm justified & declared innocent. 

I was made righteousness not because of what I have did, who Iam, but because of Who You Are, and simply because of Jesus's blood.

God has reminded in the prayer that I live for Him alone, He is my Cornerstone that I hope built on nothing less than Jesus's blood and righteousness.I dare not trust the sweetest frame but wholly trust in Jesus's name. 

Amazing thing happened to me everyday. People that I love, care, help and touch their heart as how God touched me.  

Iam not live by people's opinion towards me

Iam not live by people's thought about me

Iam not live by people's expectation towards me.

All the limitation thought, curse has been break in Jesus name, and God has restored me with HOPE, FAITH, AND LOVE. The power of God is The greatness of God's infinite power.

Breakthrough happen in my life right now. Yes, NOW! 

My potential has been unlocked. 

Believe in my dream has been unlocked. 

My thought determine my life. How I see myself will determine how people see me. 

My thought renewed everyday. My thought has been changed and align with God's word. 

Changing in my thinking, changing in my strategy and changing in my way how to see things, people, and myself.  I'm rooted in Christ like a tree at the stream water.

The power of fullness of God has been released.

I've new encounter with God in my daily journey. 

I've new excited and amazing experience in  my daily walk with God.  

I'm blessed with such wonderful & brilliant people around me.

I'm blessed with awe-inspiring things happen in my life, family and friends.

I'm blessed with the compassion heart towards people I'm engaged.

I'm blessed that God has released healing towards my health, family, and God has healed my Father from cancer. 

I'm blessed with health. 

I'm blessed with all the favor has given to me along my life.

I'm blessed with enjoyable and fantastic job offer. 

I'm blessed in my financial, job, career, relationship, life partner.

I'm blessed with right match of life partner. 

I'm blessed with joy, peace, and love in my life.

I'm blessed with Vision that I've serve the living God with all my heart, my mind, and my soul.

I'm blessed with dream to pursue along my life.

I'm blessed !!! I'm blessed !!! I'm blessed !!! I'm blessed !!! 

Cornerstone 

My hope is built on nothing less
than Jesus' blood and righteousness
I dare not trust the sweetest frame
but wholly trust in Jesus' name

[Verse 1]

-Chorus-
Christ alone, Cornerstone
Weak made strong, in the Savior's love
Through the storm
He is Lord, Lord of All

-Verse 2-
When darkness seems to hide His face
I rest on His unchanging grace
In every high and stormy gale
My anchor holds within the veil

My anchor holds within the veil

[Chorus]

He is Lord, Lord of all

[Chorus 2x]

-Verse 3-
Then He shall come with trumpets sound
Oh, may I then in Him be found
Dressed in His righteousness alone
faultless, stand before the throne

  

ＲＥＡＤＹ．ＳＥＴ． ＧＯ！！！

Successful long term weight loss for me is about making small and progressive changes to my daily exercise and eating habits.

To help me make those changes, tracking and monitoring the progress of my weight is important. I keep a simple weight loss journal in calender, and it really help me a lot to see the progress.

My weight loss journal entry examples as below : -

I keep a simple monthly goal :

Weight Now : 74.1kg 

April 's Goal : 72kg 

Date & Time          Exercise/ Activity             Duration                  

 7 Apr 6pm            Walking & Workout         60min & 5 min       

 8 Apr 6pm            Walking & Workout           80 min & 5 min        

 9 Apr 9am            Walking & workout           60min & 5 min      

10 Apr 9.30am        Walking & workout          60 min & 5min  

11 Apr (2 session ) 

a.10:15am                                                    60min

b. 5.30pm             Walking & Workout          80min & 10 min      

12 Apr 4.30pm      Walking & workout           120min  

13 Apr                  Rest day 

14 Apr                  Walking & swimming         30min & 30min 

Normally I will take a weight records by every Sun ( in the evening ) 

My weight on 14 April - 73.7kg.

By end of April I've attained 71.3kg 

My focus is on daily WALKING exercise. 

I don't intended change my daily diet plan. I keep right portion of food in my daily meal. 

Example of my meal records as below : - 

Breakfast ~ Cereal / Coffee + 2 pieces of bread with butter

Lunch ~ Small portion of rice / noddle/ pasta + vege + meat 

Tea Time ~ 1 pieces of bread

Dinner ~ Small portion of rice + vege + lean meat / fish / tofu + soup 

Walking is my focus in weight loss journey. I always make sure I've walk with intense and speed walk pace at least 30 min to achieve optimize result.

Step 1 : Warm-up

Walking at warm-up pace for five to 10 minutes to tells your muscles they cant just sit back and burn up the available sugars, they need to call on the fat reserves. 

STEP 2 - Walk and speed up the walking pace 

The speed to walk for optimal fat-burning is a "determined" pace. At this rate, You should be breathing noticeably but able to carry on a conversation in full sentences. You can feel as intense as when you're walking fast because you're 10 minutes late for an important appointment. That's how Marilyn L. Bach describe it in her book " Shape walking". 

Walk at this speed for at least 30 minutes at a time to ensure you are dipping into your stored fat. 

Step 3 - Walking faster and faster :) 

Finish your walking workout faster at a set of distance. Like me, I walk the same route every time, and I can time how soon I could finish 7km walk each time. 

Step 4 - Cool down & Body Stretching 

Every sessions of walking should end with stretching. 

• Always warm up before your stretch. Stretching cold muscles can cause injury
• Stretch slowly and gently. Breathe into your stretch to avoid muscle tension. Relax and hold each stretch 10 to 30 seconds
• Do not bounce your stretches. Ballistic (bouncy) stretching can cause injury
• Stretching should not hurt. If you feel pain, take the stretch easier, breathe deeply and relax into iｔ　

How long and how often you can walk definitely depends on You. 今天的我，是昨天的我所造成的. 明天的我，也是今天的我所造成的! Today I, be the result of tomorrow, I yesterday I, caused by me today too.

Tomorrow, what do I really want to achieve ? Today, I must do with all my heart, all my mind and all my soul. Give out my very best in every workout session. Without objective, without determination, without perseverance, its impossible to see the RESULT of tomorrow. Now ~ You have goal. Now ~ Take action and believe your dream become closer! 

Walk for Weight Loss

I decided by 1st of Feb that I was going to set out on a weight loss journey.

Iam going to take serious look at myself and work on making my mind, soul and body healthy. 

I knew I need to change my perspective on my daily routine, diet or even exercise. 

First I started searching the internet for blogs on weight lose and I learnt that I must start to do exercise in order for me to lose weight permanently. There are various type of exercise like running, hiking, walking, cycling, aerobic dance, and finally I decided to start with walking. 

Reason being, walking is most easier exercise that I can do anytime after office hour as long as I have bring a pair of shoes. 

I started walking at moderate pace for at least 45- 60 minutes everyday I found walking really easy and natural, and I don't have that kind of pressure that Iam in weight loss program. 

In some days I even can walk up to 90 minutes. I have no struggle or difficulty to keep walking in my daily routine and in fact I really enjoy walking, especially walking in the park, I can find a lot of companion who share the common objective with me. 

I usually walk in a park somewhere near my house areas. Along the way, I love to look around the people and observed the people over there. Most of the walking / jogging are constitute of working adults and retired person, and for teenager they mostly enjoying playing football and basketball somewhere near the park. Got another group of working adults enjoying family time with their kids by playing at play ground. 

During the peak hour, there are almost 30-45 of people jogging in the park, and the crowd become lesser and lesser around 7.30pm. I prefer go after 7.30pm, as this would be the most peaceful and enjoyable moment for me. :) 

Within 10 days of walking routine everyday, I have lighter of 1 pound while maintain the normAL diet. It is a very good beginning for me, and I am really encouraged by taking the right approach to start my weight loss journey, and I'm convinced that I could keep on the walking habit until I meet my desire result. 

Well, this sound a little too fast to see the result, but it really give me a light of hope and little of confident growing in my heart. 

I would like share a little perspective from my experience.

When I shared this with my friends that I managed shed off 1 pound by walking daily within 10 days, and their face's reaction do not really impressed with the result.  But, I've managed to shed off 22 pound by continuing walking in seven months.  

The most important is to take ACTION.  What you need to do is only take one step in a time, and believe that every journey starts with one small step. 

You will see the fabulous result : A SLIMMER, MORE ENERGETIC IN YOU. 

~~ About Me ~~

I was ordinary girl who was not a skinny type, and easy to gain weight even thought Iam not big eater or lack of control over the food I ate. 

During my teenage until late 20's I was in the weight lose battle. I have tried various of weight lose methods I used to know from friends or internet.

From to skip my daily meal intake, only drink cabbage soup, taken weight lose medication,  drink weight lose coffee and tea, signup slimming course - wrapping and sauna, and ect.

I used to have determination to lose few kgs by trying weight lose planning and strategy, however the weight I desired never last for long and will rebound because when I have resume to my normal diet the weight has been bounced back. 

Until 2009, my weight was increased tremendously to 180 pounds. It was the high marked moment in my weight record. 

I've tried to used back the previous weight lose method like - skip meal or consume weight lose tea, but it cant worked as what I have previously.

When I skipped meal, I can feel the uncomfortable of stomach, and sometimes feel dizzy. In fact, I do not apply the right concept, right attitude in the method I used to lose weight.

To make thing worst, my migraine pain has make the weight lose journey even more difficult. 
My health condition become worst when I regularly taken pain killer when migraine attacked. 
The migraine has impacted every aspect of my life, and this has impact towards my weight lose determination.

Iam really tired of seeing myself trekked up and down the scale, spending lots of my times dieting, gaining, hanging around some goal weight that seemed like the right scale number at the time. 

In 2013, I decided to reduce my weight and I want approached weight lose from different perspective from what I used to do previously.

Iam still in my weight lose journey to reaching my goal. I finally understood that if I wanted a permanent change in my body, I had to make a permanent change in my attitude and this going to lead me into right action. 

After keeping the beginnings of this attitude change and I was glad the weight loss has making good progress. My health has improved tremendously and I've received a lot of inquiry from my friends how I actually made it so far, and I really feel glad and great to able to share my weight lose journey towards my friends.

I want start an online journal of my weight loss journey after losing of 22 pounds, and will continue my journey to lose weight in each new days with new insight, attitude, and mindset. 

I am welcome you to share and discuss in various aspects of weight loss / maintenance and life in general. There's bound to be one or more people there with whom you'll find things in common. 

I hope you'll find something useful in my words, perhaps some inspiration or just a kindred spirit. Whatever you take from Kathy Weight loss, I hope it helps you in your own journey.